In Australia, osteoporosis affects over 1.2 million people. Around 50% of women and 33% of men over 60 years old have osteoporosis.
Osteoporosis is a major health concern in Australia. However, it’s often called a ‘silent disease’ because many people don’t know they have it until they experience a fracture.
Luckily, a powerful tool for managing this disease is something you can do for free – exercise!
What is osteoporosis?
Osteoporosis is a condition that weakens bones over time, making them more porous and brittle. It's more advanced than osteopenia, which means lower-than-normal bone density. But osteopenia can become osteoporosis if too much bone mass is lost.
The leading causes of this condition are the genes you inherit and getting older. However, it can also be caused by:
- Not moving enough
- Not getting enough calcium and vitamin D
- Smoking and excessive alcohol intake
Osteoporosis can cause fractures or broken bones, which could affect your ability to move and stay independent. But by making healthy choices you can prevent and manage osteoporosis.
Exercise and osteoporosis
The healthiest choice you can make for your body is to stay active in a way that works for you. Your bones respond to movement just like your muscles do, getting stronger with the right kind of exercise. Regular exercise is a lifelong strategy for healthy bones as well as overall health.
Here’s how exercise can help you decrease your risk of osteoporosis and manage your bone health:
How does exercise reduce your risk of osteoporosis?
Doing minimal physical activity results in your bones becoming weaker. Moving your body every day is important for improving and maintaining bone health.
In fact, regular moderate-intensity exercise can help you increase your bone density. This makes exercise your first defence against osteoporosis when it comes to both treatment and prevention.
Remember that movement is medicine. More movement increases your likelihood of having strong healthy bones and decreases your risk of osteoporosis.
How does exercise help you manage osteoporosis?
For people with osteoporosis, most bone fractures occur because of a fall. Luckily, you can reduce your risk of falling by exercising. Moderate-intensity movement builds up your muscle strength and improves your balance.
This means, if you have osteoporosis, exercise can reduce your risk of fractures in two ways:
